(203)-383-9793

CrossFit WOD, May 3, 2017

05/03/2017

ZONE Strength & Skill
5 sets (Weight)
50 ft Double KB Walking Lunges + 8 Double KB Front Rack Squats

Fitness & Performance Strength/Skill
Back Squat (x5 x5 sets @ 70%)
Seated Box Jumps (x3 x5 sets, As High As Possible)

ZONE WOD
Metcon (Time)
3 Rounds
300m Row
18 DB Snatches, Alt. Hands
15 Ring Rows

Fitness WOD
Metcon (Time)
3 Rounds
300m Row
9 Power Snatches (95/65)
12 Pull ups

Performance WOD
Metcon (Time)
3 Rounds
300m Row
9 Power Snatches (135/95)
12 CTB Pull ups

Rx+ = 4 MU’s in place of 12 CTB

Share on Facebook0Share on Google+0Email this to someone